Yellowstone CrossFit – CrossFit
Warm-up
Jog down
Back pedal back
5 russian baby makers
30 second dead hang
2 rounds
3 snatch grip deadlifts + 3 hang power snatch + 3 snatch balance (barbell)
Add weight X 2
Weightlifting
Hang Power Snatch (Singles EMOM for 8 minutes )
Work up as you feel
*clock stays running
Hang Squat Snatch (Singles EMOM for 8 minutes )
Work up as you feel
*16 minutes total
Metcon
Metcon (Time)
8 wall balls #20/14
8 knees to elbows
8 rounds
Rest 2 minutes
100 walking lunges
RX+
WBs #30/16
DB walking lunges #35s/20s
Accessory Work
Seated DB Z Press (4 X 6 each arm )
Heavy as possible